Broccoli provides good amounts of fiber, calcium, potassium, folic acid and phytonutrients. Apples are an excellent source of antioxidants, which fight free radicals. Drink 8 to 12 cups of water a day. Eat dark green vegetables at least three to four times a week.
Good choices include broccoli, peppers, Brussels sprouts, and leafy greens such as kale and spinach. Men and women between the ages of 19 and 50 need 1,000 milligrams of calcium a day and 1,200 milligrams if they are 50 or older. Eat calcium-rich foods, such as fat-free or low-fat dairy products, three to four times a day. Oats keep cholesterol under control, help fight heart disease and keep you full until lunch, thanks to their soluble fiber.
Look for old-fashioned or steel-cut varieties.
